Longevity is a subject that we cover a lot Fit & WellBut longevity should not focus on adding more years to your lifespan, it should be to live a healthy life in the best possible condition.
Although there is no guarantee that you can make sure that your body is really in the test of future – accidents, illnesses and bad fortune can happen to anyone at any age – there are certain things you can do to invest in the health of your future me based on movement, nutrition and community.
By focusing only on the movement of the movement of longevity, I decided to speak to Dr. Mohammed Enayat, an exercise doctor and founder of hum2n, a clinic of londia -based longevity based in London.
Enayat shared some tips for longevity with Fit & WellExplaining some of the reasons why our body deteriorates as we age and how we can slow down this process.
How the body slows down with age
First of all, he explained sarcopenia – loss of muscle mass as we age – for me in terms of number of burpees you can make.
“In their twenties, you may be able to do 10 burpees to maintain a certain size, volume and muscle function. Then when you are 50 years old, you would probably need to make 20 burs for the same answer, ”he says.
He indicated how the body also slows down other ways:
- “We stop producing as many stem cells of our bone marrow that we age and stem cells are the precursors of tissue growth, so our ability to develop new tissues is decreasing.
- “The quantity of our blood supply: our cardiovascular systems become less effective over time due to the accumulation of cholesterol in ships.
- “Our assimilation of proteins through our digestive tract means that we do not seem to absorb so much protein due to the degradation of the small intestinal wall. So, our absorption through the small intestine in our blood circulation of these protein creation blocks means that we do not get as much in our blood in the first place.
- “The other problem is that in reality we use our muscles less as we age, we are much more active in our adolescents and 20s than in the forties and the fifties, so they are around.”
How to slow down the aging process
But that is not all the misfortune and sadness, here are its three best movement tips to alleviate all of the above to increase your chances of living a long and healthy life.
1. Force training
(Image Credit: Getty Images / Gorodenkoff)
Enayat says that strength training is the key to longevity. “The muscles that protect the joints, the hips in particular – so your quadriceps, ischio -legs and glutes – are underused as we age, which puts people to risk more fragility.”
He told me that one of the main predictors of death was a fracture in the femoral neck – a crucial part of the hip joint. It is difficult to recover, and even if someone is active in advance, it can accelerate their decline in immobility, disability and possibly death.
You can reduce your risk of this type of fracture by building and maintaining the hip protective muscles mentioned above. “It is important to start as soon as possible to preserve and strengthen these muscles and work against natural sarcopenia,” explains Enayat.
This training routine for beginners for home is a way to start.
2. Aerobic exercise
(Image Credit: Getty Images / Andreswd)
It is important to maintain your cardiorepiratory muscles and you will not get a lot of cardiovascular benefits of your strength training, so Enayat recommends being sweat from aerobic exercise twice a week.
Instead of prescribing specific exercises, because this varies according to your level of physical form, your capacities and your preferences, Enayat breaks it down by the heart rate areas, which, instead, are based on the way your heart works hard.
Each area is calculated according to your maximum heart rate and how it works.
Here is a brief overview of the most common definition of heart rate areas:
- Zone 1: 50 to 60% of your maximum heart rate
- Zone 2: 60 to 70% of your maximum heart rate
- Zone 3: 70 to 80% of your maximum heart rate
- Zone 4: 80 to 90% of your maximum heart rate
- Zone 5: 90-100% of your maximum heart rate
The great thing about the definition of your effort by cardiac frequency area rather than just saying “go and make 45 minutes on the treadmill” is that your cardiovascular effort is suitable for you.
“For some people, they could sweat by going up the stairs if they are deconditioned. For some, it could be a light jog, for some, it could be a sprint, “explains Enayat. Ideally, you want to be in areas from two to three for 45 minutes, twice a week, at least.
“Then, in zone four, you want to increase your heart rate in shorter spells,” he adds. “It could be things like Tabata or Hiit training that you may want to do once or twice a week, for at least five minutes.”
3. Stretching and breathing
(Credit image: Getty Images / Halmpoint Images)
“Mobility is also very important, but it is of secondary importance for strength training and aerobic exercise,” explains Enayat. “You will work on your mobility with your strength training to a degree, and as long as you incorporate good stretching, plus a yoga session if you can, it’s fantastic.
“As you get older, the Tai Chi is excellent as a form of exercise, because it gives you strength thanks to controlled movements – where you keep your muscles and work them without resistance.”
Another great advantage of Tai-Chi and Yoga is that they incorporate breathing, which can help with body-spirit, stress and regulation of the nervous system.
After Enayat’s advice, here is what a week of movement focused on longevity could look like:
Longevity Movement Plan
- Monday: Force training of 30 to 45 minutes (high body), 5-10 minutes Aerobic exercise (zone 4), 5 to 10 minutes
- Tuesday: Aerobic exercise from 30 to 45 minutes (zones 2-3)
- Wednesday: Force training of 30 to 45 minutes (lower body), stretching of 5 to 10 minutes
- THURSDAY: Rest day with a breathing from 5 to 10 minutes
- Friday: Aerobic exercise of 30-45 minutes (zones 2-3), 5-10 minutes Aerobic exercise (zone 4), 5 to 10 minutes
- SATURDAY: Force training of 30 to 45 minutes (full body), stretching of 5 to 10 minutes
- Sunday: Rest day with a breathing from 5 to 10 minutes
Note: Aerobic exercise in 2-3 areas can be as simple as a quick walk or a soft cycle. As you become more fit, you can increase the number of zone sessions 2-3 per week to three or four.
